Why Added Sugar Can Be the Grinch
The holidays seem to sneak up on us every year, and I always find myself dreaming up healthier versions of my favorite dishes at the table. If you’re a parent, you might also be wondering how to make it through the season with a little less sugar in your kids’ bodies—anyone else?
I know I’m probably preaching to the choir when I say that added sugars are the real Grinch of the holiday season. But consider this your gentle reminder: kids don’t need loads of added sugar to feel joy, be festive, or make memories. Current recommendations suggest that children should avoid added sugar entirely until after age 2. For kids over age 2, the American Heart Association recommends no more than 25 grams of added sugar per day—that’s just 6 teaspoons.
In reality, only about half of Americans stay under the recommended daily limit. We can do better. 🙂
Excess added sugar can affect health in many ways. Research shows that less exposure early in life can lower the risk of diabetes by 35%, reduce the risk of high blood pressure by 20%, and even delay the onset of certain chronic diseases and cancer.
Enjoy Sweetness the Healthier Way
Here’s the good part: you can still enjoy sweetness, just in forms that actually benefit the body. Fruit offers so many wonderful nutrients, and using fruit as a natural sweetener can satisfy that sweet craving without the added “yuck” of refined sugars. Try one my holiday favorites:
- No Bake, Sugar-Free Homemade Pumpkin Pie — Kelly LeVeque (Be Well by Kelly)
https://bewellbykelly.com/blogs/blog/no-bake-homemade-pumpkin-pie?srsltid=AfmBOooxthyS_rJckyg06KzABLiizOyC_ONe0FCwHPXkaao90HmjCkyW
Natural sweeteners like pure maple syrup, honey, or coconut sugar can also be used in moderation. Here is my favorite cleaned-up take on sweet potato casserole:
- Lightened Sweet Potato Casserole with Pecan Oat Streusel — Monique Volz (Ambitious Kitchen)
https://www.ambitiouskitchen.com/lightened-sweet-potato-casserole-pecan-oat-streusel/
Also, adding fruit to salads can feel more appealing to some kiddos. My kids love this family recipe (measure with your heart):
- Arugula
- Pomegranate
- Apple
- Parmesan cheese
- Olive oil (you can add a bit of honey or balsamic)
- Salt
The main message? You can enjoy your favorite holiday dishes this year, let’s just sweeten them with real, nourishing foods. My aunt used to say fruit was God’s candy, so let’s think of it as adding a little more of God’s candy to the celebration.
Healthier Takes on Your Favorite Holiday Recipes
- Cinnamon Rolls (GF & DF) — Olivia Adriance
https://oliviaadriance.com/gf-cinnamon-rolls/ - No-Bake Apple Crisp — Dr. Josh Axe
https://draxe.com/recipes/no-bake-apple-crisp/ - Cinnamon French Toast Bake (GF) — Rachael DeVaux (@rachaelsgoodeats)
https://www.instagram.com/p/CX2YrfHrUZs/
Make memories that you feel good about,
Tiffany Thompson (BSAM)
References:
- Lee, S. H., Park, S., & Blanck, H. M. (2023). Consumption of Added Sugars by States and Factors Associated with Added Sugars Intake among US Adults in 50 States and the District of Columbia-2010 and 2015. Nutrients, 15(2), 357. Link
- American Heart Association – Added Sugars
- NIH – Early Life Sugar Intake and Chronic Disease Risk
